The meal recipes used by Lupus Canada have been reviewed and approved by Heather Penney, Registered Dietitian.
Chilled summer borscht
This cold, creamy beet soup is a great way to cool down and lighten up on an especially hot summer day. Beets contain betatines which may contribute to a healthy heart.
2 tablespoons olive oil
1 medium red onion, chopped
1 pound beets (3 to 4 medium)
4 cups low-sodium chicken or vegetable broth
Salt and freshly ground black pepper
1 cup plain yogurt (not nonfat)
1/4 cup red wine vinegar
Sprigs of fresh dill for garnish, optional
- Warm oil in a large pot over medium heat. Add onion and cook, stirring occasionally, until softened, 6 to 8 minutes. Trim and peel beets. Cut each into eighths. Stir beets into pot and pour in broth. Raise heat to medium-high, add 1/4 tsp. salt, cover and bring to a simmer. Remove cover, reduce heat to medium to maintain a simmer and cook until beets are tender and amount of liquid has reduced, about 45 minutes. Remove from heat and let cool slightly.
- Working in batches, puree soup in a blender until smooth. Transfer to a large bowl. Cover and refrigerate until thoroughly chilled, at least 2 hours.
- Whisk in yogurt. Stir in vinegar and season well with salt and pepper. Serve in chilled bowls, garnished with sprigs of fresh dill, if desired.
Rainbow Trout Tacos
Rainbow trout is high in Omega-3 fatty acids, a lipid with anti-inflammatory properties that help patients with Lupus.
1 1/2 lbs leftover roasted rainbow trout
3 cups red cabbage, thinly sliced
2 tbsp rice vinegar
1/4 tsp sugar
1/8 tsp salt
1/2 cup plain yogurt
1 tbsp lime juice
1/2 tsp grated lime rind
1/4 tsp garlic, chopped
1/4 tsp sugar
1/8 tsp salt
12 corn tortillas
1/4 cup cilantro, chopped
1 small mango, peeled, pitted, thinly sliced
Skin trout and separate into chunks, if using leftover refrigerated fish, let warm to room temperature (or heat gently in the microwave until just warm).
Combine cabbage, rice vinegar, sugar and salt in a bowl and toss to coat. Reserve.
Combine yogurt, lime juice, lime rind, garlic, sugar and salt in a bowl and stir until uniform.
Heat a frying pan over medium high. Working in batches, roast tortillas for about 30 sec. a side or until softened and browned in spots. Keep tortillas warm in a clean dishtowel.
Serve tortillas, fish, slaw, sauce, cilantro and mangos in separate bowls and let everyone assemble their own tacos.
Antioxidant Pasta Salad
2 cups spinach
1 cup cherry tomatoes, in halves
½ cup pomegranate or 2 tablespoons dried cranberries
½ cup crumbled feta cheese
1 tablespoon pine nuts
1 cup of cooked pasta, preferably wholegrain
Juice of half an orange
½ teaspoon orange zest
1 tablespoon olive oil
1 teaspoon Dijon mustard
Salt & pepper
- Preheat the oven to 150 0 C, place the tomatoes on a baking shit and cook for about 10- 15 minutes.
- Mix all ingredients in a bowl or a tapper ware that you can take to work.
- Prefer not to add the vinaigrette until the very last minute. For your convenience transport the dressing into an empty jar.